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Messages - Coges

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946
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: February 06, 2018, 06:09:00 am »
06/02/18

Missed a bike trainer session this morning.

Hapkido class tonight. Was pretty warm so easily warmed up. Worked a lot of technique so not a hugely physical class but still great to be back into it.

947
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: February 05, 2018, 12:37:32 am »
05/02/18

Lunchtime- Cardio

4.09km @ 7:19min/km.

Fucking hard to keep my HR at or under 138. Especially in the heat. The good side of that is there's plenty of room for improvement. The first k is around 6:30 pace and it deteriorates from there. Figuring there should be some steady improvement in the next 4-6 weeks. Well, I'm hoping anyway.

PM- Strength Session- 95%

Quickish warm up

Squat- bar x 10, 60 x 4, 80 x 2, 100 x 3, 3, 3 (oly shoes and knee sleeves)

Bench- bar x 10, 40 x 5, 60 x 3, 80 x 3, 3, 3

Pull Ups- bw x 5, 5, 5

Squats felt so good. Had more in me both for weight and reps. It's pleasing and I feel like I'm back near my old level where I could be squatting 130-140 within a month or so if I wanted to. I get to test next week so will get a good idea of exactly where I am. Hoping for a 130 single.

I'm also going back to training weights in the PM. The results are just so much better that way. Not only do I feel stronger but I feel like I'm less likely to hurt myself that way too. Will do all my cardio in the AM or at lunch during the week and then whenever on the weekend.

948
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: February 04, 2018, 08:16:48 pm »
03/02/18
Cardio

Run time. Wanted to run for 30 mins at 138 HR. Stupidly ran my watch for the entire session including my 10 min warm up and 10 min cool down so any data I got was useless. The entire thing listed at 7:55 pace or something like that which included about 15 minutes of walking. Will separate them out next time.

Plan for runs going forward is 2 x 20-40 min runs during the week and a 60-90 min run on the weekend. Cycling will be a couple of longer sessions and swimming will be 2-3 x 30 mins if I can make it to the pool that often.

949
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 31, 2018, 06:05:48 pm »
Have missed a few days this week. Heat over the weekend just fucked me. Not only that it was repeatedly 35-40 during the day but that for a few nights in a row it didn't get below 25-30. That and working a few nights this week haven't helped.

31/01/18
Cardio

Filled in for my brother in laws netball team again. Played Goal Attack and did a fair bit of running. Good for a run but a frustrating game nonetheless.

01/02/2018- 5am
Strength Session 85%

Decent warm up- 5 min walking, Hip flexor, lat and pec stretches, offset KB squat

Squats-
bar x 10, 60 x 5, 80 x 1, 90 x ,5 5

Bench-
bar x 10, 40 x 5, 60 x 3, 72.5 x 5, 5

Cable Rows-
140lbs x 10, 10

Feel like I've been phoning it in lately. I turned up this morning which was great but there wasn't a lot of effort put into training. It was fucking early and I was sore from last night's game but they're pretty poor excuses. I seem to be getting ok results but my last 3-4 weeks have been like this. Part of me thinks I'm just not excited with the training I've set myself and the other part of me tells myself to suck it up and come better prepared - better sleep, better nutrition, etc. I'm onto 95% week next week and then testing after that. Will definitely complete those two weeks and then may change it up as I alluded to in a previous post.

950
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: January 29, 2018, 05:26:13 pm »
Quote from: adarqui on January 28, 2018, 09:46:54 pm
Quote from: Coges on January 28, 2018, 09:38:43 pm
Quote from: adarqui on January 28, 2018, 09:22:55 pm
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg138904/#msg138904

workout: Long run in honor of the 2018 Miami Marathon :D "Marathon" @ ~3:28ish but several stops (watch stop) a few photos/traffic/bathroom/water/gatorade. gatorade @ miles 15 & 23 to prevent stomach cramping (helped alot). left ear "popped" at mile 21. lol.
- strava: https://www.strava.com/activities/1379991689
- endomondo: https://www.endomondo.com/users/26420622/workouts/1063377447
- PR's: longest run on my watch non stop, first marathon distance run :personal-record:

I saw this on Strava. Insane!

hah thanks!

Quote
Out of interest, how much total rest time for the distance?

~30 total. 10 of that was trying to get my gatorade at mile 23, took forever. Another 5 for the other gatorade at mile 15. Then several traffic stops and maybe ~5-7 minutes for the bathroom break at mile ~10. Also a few (~3 or so minutes) for a few photos.

pc!

That's still incredible. Sub 4hr on a whim.

951
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 29, 2018, 03:45:39 am »
Quote from: vag on January 29, 2018, 03:25:26 am
This MAF concept is interesting. According to the 180 formula i should be training around 142bpm instead of 155-160 that i am currently. Might use that, i like the consistent quantifiable tracking and the 'progressive overloading' concept. Thanks for sharing!

No probs. I like that it's repeatable as well. One of the other things that I'm taking out of it is running for time as opposed to distance. Especially if you're adhering to a specific heart rate.

952
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: January 28, 2018, 09:38:43 pm »
Quote from: adarqui on January 28, 2018, 09:22:55 pm
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg138904/#msg138904

workout: Long run in honor of the 2018 Miami Marathon :D "Marathon" @ ~3:28ish but several stops (watch stop) a few photos/traffic/bathroom/water/gatorade. gatorade @ miles 15 & 23 to prevent stomach cramping (helped alot). left ear "popped" at mile 21. lol.
- strava: https://www.strava.com/activities/1379991689
- endomondo: https://www.endomondo.com/users/26420622/workouts/1063377447
- PR's: longest run on my watch non stop, first marathon distance run :personal-record:

I saw this on Strava. Insane!

Out of interest, how much total rest time for the distance?

953
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 27, 2018, 06:47:55 am »
27/01/18
Cardio

Did the MAF (Maximum Aerobic Function) test today as a starting point for some lower HR training. My MAF is 138 so I needed to run 5k with my HR as close to that level as possible. Not a great day for it today as it was 33 degrees with huge 90+% humidity but still got it done. As you can see from the link below I started at 6:30 pace and the last km was at 8:48 pace. To be fair to myself my HR was around 120 after walking a couple of laps of the track given the heat but at least it's a starting point. Will do this once a month to retest where I'm at and make sure I'm improving.

https://www.strava.com/activities/1377287978.

954
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 26, 2018, 11:19:25 pm »
Quote from: Joe on January 26, 2018, 07:41:31 pm
Quote from: Coges on January 26, 2018, 07:21:32 pm
Quote from: Joe on January 26, 2018, 10:12:33 am
26-01-18

Morning BW: 71.7kg [that consistency...]

Workout

Jog around, strides, some drills, and more jogging before race, about 1.5mi total

Race - 5k in 20:46.6 [unofficial, according to watch, shall see what the official record says this evening!]  :personal-record: :personal-record: :personal-record:
Splits - 4:15.0, 4:09.2, 4:20.0, 4:12.8, 3:49.6 [watch says the last split was .97km, but the course is licensed as/officially is 5k so I'll take the registry board's word here over my dumb watch]

Jog ~1.5 mi cooldown

Notes

Fuck yes. I was in the B group for people who estimated their finishing time at >22:00. I'd never raced before and my 6:31 mile from a couple of weeks ago led to my 5k time as being an estimated 22:07, so I went with that. Strategy was to just go out at something comfortable between 4:12-24/km [i.e. 21:xx pace]. About 15 people of >200 in the B group went out faster than me, but I'd overtaken about half of them by 1km.

After 2km there were just 5 ahead of me, as far as I could tell [i.e. unless someone was going like <19:30 pace or so]. At 2.5km the guy who had like a 50m lead after 1.5km really dropped off the pace and I snuck past him easily, so there were just two chaps ahead of me. They looked like they were having a hard time. After 2.5km my breathing started to get tougher but I was still fairly comfortable.

My strategy from 2.5km on was just to keep within 10m of the two guys running together who were leading the B group. This was not so tough and at about 3.95km I was within a couple of meters. I had started to breath pretty hard but I thought that with just 1km to go I could push a lot harder, so I blitzed past them. One of them was clearly struggling a lot more than the other. The chap who was doing better of the pair said "fuck, damn" as I passed -- I guess he thought he had the B group in the bag, haha. I pushed pace a little bit here. 4-4.5km pace began around 4:10 and I gradually pushed it to 4:00 flat. Then last minute, when I could see the finish line, I really pushed it. SPM climbed up to 210 and I hit a max pace of 2:44/km, but I probably averaged like 3:15/km or so for the last 45 seconds or so of the race. I wasn't sure where the race actually ended, to be honest. There was a narrow passage made w/ tape that you were funnelled through, and the beginning of it was marked with the 5km sign, so I assume that's where the race finished, but I didn't want to risk it so I kept pushing through to the end of that tunnel, and only hit my watch a couple of strides after it because I was too wiped to attend to that. Will be interesting to see what the official time is.

I was pretty pleased with the strategy. I'm pretty sure I won the B group because there was no one who was clearly in it ahead of me, though I'm not sure. If someone did beat me from the B group then they were seriously sandbagging hard, haha, but I guess I did too in the end, oops. But yeah, I had no concrete idea of what I could hit here beyond "probably 22:00 or so" so I was pretty pleased. I guess that I am probably already in shape to run a bit faster than this, given how much I evidently had left to push with on that last split. I mean if the last km is like 25 seconds faster than the average of the previous 4km then optimal pacing probably saves me some time, but w/e that was the first race. Sick.

Edit: apparently I maintained a sub 4:5x mile pace for the last 25 seconds or so of the race. Decent going after ~4.85k of racing.

Official result has me at 20:40, awesome.

 :almostascoolasnyancat:

Nice work mate. How did you recover from the run after pushing yourself like that?

Lay on the floor for like a 20 seconds panting, got up and started walking home and after 5 minutes started jogging, haha, nothing too special.

Lol. Nice.

955
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 26, 2018, 07:21:32 pm »
Quote from: Joe on January 26, 2018, 10:12:33 am
26-01-18

Morning BW: 71.7kg [that consistency...]

Workout

Jog around, strides, some drills, and more jogging before race, about 1.5mi total

Race - 5k in 20:46.6 [unofficial, according to watch, shall see what the official record says this evening!]  :personal-record: :personal-record: :personal-record:
Splits - 4:15.0, 4:09.2, 4:20.0, 4:12.8, 3:49.6 [watch says the last split was .97km, but the course is licensed as/officially is 5k so I'll take the registry board's word here over my dumb watch]

Jog ~1.5 mi cooldown

Notes

Fuck yes. I was in the B group for people who estimated their finishing time at >22:00. I'd never raced before and my 6:31 mile from a couple of weeks ago led to my 5k time as being an estimated 22:07, so I went with that. Strategy was to just go out at something comfortable between 4:12-24/km [i.e. 21:xx pace]. About 15 people of >200 in the B group went out faster than me, but I'd overtaken about half of them by 1km.

After 2km there were just 5 ahead of me, as far as I could tell [i.e. unless someone was going like <19:30 pace or so]. At 2.5km the guy who had like a 50m lead after 1.5km really dropped off the pace and I snuck past him easily, so there were just two chaps ahead of me. They looked like they were having a hard time. After 2.5km my breathing started to get tougher but I was still fairly comfortable.

My strategy from 2.5km on was just to keep within 10m of the two guys running together who were leading the B group. This was not so tough and at about 3.95km I was within a couple of meters. I had started to breath pretty hard but I thought that with just 1km to go I could push a lot harder, so I blitzed past them. One of them was clearly struggling a lot more than the other. The chap who was doing better of the pair said "fuck, damn" as I passed -- I guess he thought he had the B group in the bag, haha. I pushed pace a little bit here. 4-4.5km pace began around 4:10 and I gradually pushed it to 4:00 flat. Then last minute, when I could see the finish line, I really pushed it. SPM climbed up to 210 and I hit a max pace of 2:44/km, but I probably averaged like 3:15/km or so for the last 45 seconds or so of the race. I wasn't sure where the race actually ended, to be honest. There was a narrow passage made w/ tape that you were funnelled through, and the beginning of it was marked with the 5km sign, so I assume that's where the race finished, but I didn't want to risk it so I kept pushing through to the end of that tunnel, and only hit my watch a couple of strides after it because I was too wiped to attend to that. Will be interesting to see what the official time is.

I was pretty pleased with the strategy. I'm pretty sure I won the B group because there was no one who was clearly in it ahead of me, though I'm not sure. If someone did beat me from the B group then they were seriously sandbagging hard, haha, but I guess I did too in the end, oops. But yeah, I had no concrete idea of what I could hit here beyond "probably 22:00 or so" so I was pretty pleased. I guess that I am probably already in shape to run a bit faster than this, given how much I evidently had left to push with on that last split. I mean if the last km is like 25 seconds faster than the average of the previous 4km then optimal pacing probably saves me some time, but w/e that was the first race. Sick.

Edit: apparently I maintained a sub 4:5x mile pace for the last 25 seconds or so of the race. Decent going after ~4.85k of racing.

Official result has me at 20:40, awesome.

 :almostascoolasnyancat:

Nice work mate. How did you recover from the run after pushing yourself like that?

956
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 26, 2018, 06:07:05 am »
25/01/18
AM Cardio

40 mins on bike trainer. Easy ride keeping HR around and below 138.

PM- Hapkido

First class since before hurting hand in August last year. 2 hours in 30+ degree heat. Was awesome. Body pulled through really well too. We got through some fast paced techniques which are hard on the shoulders and wrists and I came out pretty damn well. Sore but well.

26/01/18
Strength session 75%

Didn't really want to train after training last night but forced myself to get something done.

Mild warm up

Squats- bar x 10, 60 x 3, 85 x 5

Bench- bar x 10, 40 x 5, 65 x 5, 5, 5

Deadlift- 60 x 5, 90 x 3, 110 x 5

Circuit of curls, banded tricep pushdown and front plate shoulder raise.

Felt pretty good to finish. Only did one set of squats though but I'm running for an hour tomorrow so wanted to go conservative.

957
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 24, 2018, 03:42:30 pm »
Quote from: adarqui on January 24, 2018, 11:40:23 am
Quote from: Coges on January 23, 2018, 09:47:13 pm
24/01/18
AM Cardio

bw- 92.4
sleep- slept through 4.30am alarm so got at least 7 hours

Lunch run- 4.94km in 31:32 @ 6.23 min/km

I'm back to LISS. Going to follow this base building concept for a while.

PM Strength 75%

I like LISS (sloth lyfe), for just some general base building etc. But, I also think if someone is using that exclusively, they still need some strides thrown in, could be at the end of a workout, or on a separate day etc.. Just something to get those muscles firing faster, even if it's just a short 50-100m submax.

2cents.

Agree with you. Maybe 10% of my running will be faster. Strides/Fartlek/intervals or something like that. Want to avoid the track type workouts for the moment though.

*Edit- The run I did yesterday was at a super easy pace. Going to get an HR strap for my Garmin so I can track it more accurately but I would think I will be running similar and longer distances at 5 min pace at the same level of effort within a couple of months. That's the goal anyway.

958
Basketball / Re: I thought we had a basketball LOL thread?
« on: January 23, 2018, 09:54:47 pm »
Quote from: adarqui on January 23, 2018, 05:40:08 pm
this is hilarious.. c'mon lebron. lmfao.

Quote
Wanna be one of the first to Congratulate you on this accomplishment/achievement tonight that you’ll reach! Only a handful has reach/seen it too and while I know it’s never been a goal of yours from the beginning try(please try) to take a moment for yourself on how you’ve done it! The House you’re about to be apart of has only 6 seats in it(as of now) but 1 more will be added and you should be very proud and honored to be invited inside. There’s so many people to thank who has help this even become possible(so thank them all) and when u finally get your moment(alone) to yourself smile, look up to the higher skies and say THANK YOU! So with that said, Congrats again Young King 🤴🏾! 1 Love! #striveforgreatness🚀 #thekidfromakron👑



I saw it this morning too but don't mind so much. He is where he is for a reason so why not go a little figjam every now and then.

959
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 23, 2018, 09:47:13 pm »
24/01/18
AM Cardio

bw- 92.4
sleep- slept through 4.30am alarm so got at least 7 hours

Lunch run- 4.94km in 31:32 @ 6.23 min/km

I'm back to LISS. Going to follow this base building concept for a while.

PM Strength 75%

Warm up- KB goblet squats and swings, banded shoulder work

Squat- bar x 10, 60 x 3, 85 x 5, 5, 5

Bench- bar x 10, 40 x 5, 65 x 5, 5, 5

Bent Row- 40 x 15, 15


960
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 22, 2018, 06:25:23 pm »
23/01/18
Cardio day

bw- 92.2
Sleep- 7 hours (at least 6 of good quality)

Run to come later
Didn't get time to run. Easy 30 min bike trainer instead.

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